MONDAY WOD 5/11/15


MONDAY WOD 5/11/15

Dark Invictus Program Logo


CrossFit 580 strives to push our members, athletes and community to set goals and accomplish things they never thought they could. Each person that walks through our doors comes in with a purpose; whether they are looking for weight loss, athletic performance improvement, setting weightlifting goals or even recovering from an injury, and our promise is to offer the best individualized training in a small group coaching environment to help each individual achieve their goal – regardless of their background.

CrossFit 580 is a community where coaches and members come together to offer support and inspiration to one another to become the best version of ourselves. We are in the business of saving and changing lives.  Our approach to health and wellness is quite broad and our intentions for our members go far beyond setting PR’s within the gym walls. Through fitness, education, nutrition and a strong sense of community, the members of CrossFit 580 improve their quality of life in and outside of the box.

Starting today, CrossFit 580 has partnered with CrossFit Invictus ,and we will follow the fundamentals of CrossFit Invictus programming, created by CJ Martin. This industry leading programming will consist of 3 CrossFit tracks: “Fitness-Level 1”, “Performance-Level 2” and “Competition-Level 3”. Members can choose between “Fitness” and “Performance” during the regular CrossFit Group WOD Coaching Class. We have invested in another wall timer clock and that will be installed by end of this week. As always, all workouts and individual movements are scaled to each athlete’s current abilities and can be adjusted to work around any preexisting injuries. Today is the first day of our new cycle for “Fitness” and “Performance” and they will generally peak every 8-12 weeks, and culminating next year at the 2016 Open. The “Competition” track will begin Monday, May May 18. Please click here for more information regarding the new program.

The value we offer is exemplified in our purposeful training philosophy and genuine care for each member. As owners and coaches, to achieve the goals we have for the gym and our members, we constantly strive to offer the greatest training experience, forever expanding our knowledge base and expertise. We too will continue to be students of those that can teach us concepts or methods we have not yet tried or discovered. We are excited to offer this best of breed, industry leading programming and coaching to all of our members. As always, please feel free to ask us any questions as there will be new movements and terminology to become familiar with.


CrossFit WOD

Workout of the Day

Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(Click here to better understand how we are implementing tempo training)

Three rounds for time of:
5 Renegade Rows
10 Strict Pull-Ups
20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Workout of the Day

Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders


Boot Camp WOD
Tabata (8x 20 secs work/10 secs rest)
Alternating at Each Station

Burpees and Wall Ball Sit Ups
Toes Thru Rings and Air Squats
Speed Skaters and Push Ups
Ball Slams and Jump Rope

1 Min between stations

5 Diver Bombers
20 (10/10) Russian Twists
15 Box Jumps